26 Ways to Be Happier Than Ever

A personal bliss kit packed with fast, feel-good tips.

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What would it take to make you happy? A fab promotion? A live-in maid? A night out with Hugh Jackman? Hey, any of the above might make you dance in the streets -- for a while. But the reality is that joy is mostly of our own making and has little to do with external trappings. And while some people simply seem to be born cheerful, we aren't completely preprogrammed. "Happiness is like a cholesterol level -- genetically influenced but also influenced by things we do," says David Myers, Ph.D., professor of psychology at Hope College in Holland, Michigan, and author of The Pursuit of Happiness. Fortunately, you can pump up the bliss factor in your life in dozens of ways, from the foods you eat to how you spend your free time to the scent you surround yourself with (would you believe peppermint?). So delve into our merry bag of tricks and find everything you need to turn up the positive vibes in your life.

3 Get-Happy Mind Games:

1. Bombard your senses.
Stop, focus and feel the cool breeze, listen to the patter of raindrops or breathe in the scent of cinnamon rolls. Research has found that focusing on pure sensations helps jolt depressed people out of their misery.

2. Fake a smile.
A study from Clark University in Worcester, Massachusetts, revealed that when students made frowning expressions by pushing their brows together, they felt angry -- even when watching cartoons -- but those who were induced to smile felt happier and found the shows funnier.

3. Count your blessings.
If you constantly compare yourself to those who seem to be happier and have more, you'll be miserable. In a study at the State University of New York, Buffalo, one group completed the sentence "I'm glad I'm not a _______," and another group finished the sentence "I wish I were a _______." The first group felt relatively happy afterward, but the second group, which focused on unfulfilled desires, came away feeling worse.

4 Habits of Happy People

1. They say thanks.
Research at the University of California, Davis, found that those who kept weekly gratitude journals felt better about their lives and were more optimistic about the upcoming week than those who recorded hassles or neutral events.

2. They reach out.
Volunteer at a homeless shelter, mentor a disadvantaged child or participate in a community project: People who focus on others are happier, says Myers. "Compassionate acts help you feel better about yourself."

3. They like to bond.
"There are few better remedies for unhappiness than an intimate friendship with someone who cares deeply about you," explains Myers. "Confiding in others is good for the body as well as for the soul."

4. They get spiritual.
Studies have shown a link between spirituality and happiness. "People who have been able to sustain joy usually believe in a higher being, whether through conventional or new-age religion," says cultural historian David Shi, Ph.D.

1 Scent That Will Lift Your Spirits

Next time you're about to pop a peppermint, take a great big whiff of it first. The scent of peppermint increases beta brain waves, says Alan Hirsch, M.D., director of the Smell and Taste Treatment Research Foundation in Chicago. The result? "You'll be more awake and alert, and that leads to feeling upbeat." Other minty-fresh ideas: Brew peppermint tea, use peppermint in potpourri and tuck a handkerchief sprinkled with a few drops of peppermint oil into your pocketbook and have a sniff whenever you need a lift.

Okay, so any given day can have its share of buzz kills, from work hassles (screaming clients, some mystery substance jamming the copier) to dinnertime madness (screaming kids, some mystery substance jamming the DVD player). When it seems nothing's going right, says psychologist Maryann Troiani, Ph.D., coauthor of Spontaneous Optimism: Proven Strategies for Health, Prosperity and Happiness, exercise some spin control by asking yourself these questions:

1. Will this last forever?
When you give yourself a dose of "this too shall pass" perspective, you'll feel more energized and in control -- and this morning's traffic jam or hopelessly missing black leather pump will be a dim memory.

2. Can something good come out of this?
Know that tough situations usually have an upside, whether it's making you stronger or forcing you to treat yourself to a snazzy new pair of black leather pumps (now, you can't be expected to walk around barefoot, can you?).

3. What have I done to get through other awful days?
Did you call a pal? Schedule an emergency manicure? Recalling past strategies that worked for you can give you an edge in banishing bummed-out feelings.

1. Get stroked.
In a study conducted by the Touch Research Institute at the University of Miami, participants were given 15-minute massages twice a week for five weeks; they reported less job stress and elevated mood. The subjects were also more alert and able to solve math problems quicker. Many massage therapists now make workplace calls or offer walk-in mini-massages, but if you can't get to a professional, ask your husband to put his hands to work on you. Oh, and speaking of which...

2. Get romantic.
Besides the fact that it's just plain fun, orgasm triggers your body to release endorphins (the brain chemicals that produce a sense of euphoria) and oxytocin (a hormone that has a calming, nurturing effect).

3. Get sweaty.
Yes, you've heard it before, but walking, biking or jogging will cheer you up no matter how bleak your mood. "Thirty minutes to an hour of aerobic exercise, three to five times a week, releases feel-good chemicals such as beta-endorphins and dopamine," says Keith Johnsgard, Ph.D., emeritus professor of clinical psychology at San Jose State University. "Those workouts also influence the activity of serotonin and norepinephrine, which may mimic the effect of antidepressants like Prozac."

4. Get straight.
Mom was right: You should perfect your posture. "Before you can straighten out your head, you have to straighten out your body," says Troiani, who notes that people with poor self-esteem tend to roll their heads and necks forward, while confident, happy people typically take big steps and stand up straight.

6 Instant Pick-Me-Ups

Lack of sleep, too much work, whatever -- you're in a crappy mood, and you just can't seem to shake it. But you've got a big day ahead of you, so you must. To feel good fast:

1. Close your office door or go to the ladies' room and do invigorating stretches.

2. Flash back to how you felt at a moment of achievement (say, when you crossed the finish line in a 4K) and bask in those positive feelings again.

3. Ask a 4-year-old to tell you "Knock, knock" jokes. (Don't have one handy? Call a friend who does.) No one tells jokes like a preschooler.

4. Focus on something -- anything -- yellow. Warm colors (such as red, orange and yellow) have been proven to make people feel happier.